100 g coconut meat consists of 354 calories. Much of this comes from the fats and protein. Although, its meat is disproportionately high in saturated fats on comparison to other common edible nuts, coconut has many bioactive compounds that are essential for better health.
Coconut meat is an excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc.
It is also a very good source of B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine. These vitamins are essential in the sense that body requires them from external sources to replenish.
Coconut meat and water contain a very good amount of potassium. 100 g of fresh meat contains 356 mg% or 7.5% of daily required levels of potassium.